Warm-up Swim 5:00 min
Stretch Cord Sculling
Feet or head first - belly or back position (see video)
Hand pitch & pressure on the water at every angle
5 minutes
Stretch Cord / Mirror on Bottom
Freestyle Swim
Various hand/pull corrections ( see workout #6)
6 minutes
Stretch Cord
Freestyle Swim Sprint to wall, count your strokes
Repeat using one less stroke to the wall
6 Rounds of each set of 2
Stretch Cord
Recovery Swim 3:00
Repeat Sprint (see above) set one more time.
Cool Down Swim, No Gear, 2:00 min